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Safflower vs. Caviar — In-Depth Nutrition Comparison

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Summary of differences between safflower and caviar

  • Safflower has more copper, manganese, vitamin B1, vitamin B6, phosphorus, and zinc, while caviar has more vitamin B12 and iron.
  • Caviar covers your daily need for vitamin B12, 833% more than safflower.
  • Safflower contains 40 times more manganese than caviar. While safflower contains 2.014mg of manganese, caviar contains only 0.05mg.
  • The amount of sodium in safflower is lower.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Fish, caviar, black, and red, granular.

Infographic

Safflower vs Caviar infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Caviar
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more MagnesiumMagnesium +17.7%
Contains more PotassiumPotassium +279.6%
Contains more CopperCopper +1488.2%
Contains more ZincZinc +431.6%
Contains more PhosphorusPhosphorus +80.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +3928%
Contains more CalciumCalcium +252.6%
Contains more IronIron +142.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Caviar
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin B1Vitamin B1 +512.1%
Contains more Vitamin B3Vitamin B3 +1803.3%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +265.6%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +8933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Safflower Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Copper 1.747mg 0.11mg 182%
Polyunsaturated fat 28.223g 7.405g 139%
Selenium 65.5µg 119%
Choline 490.9mg 89%
Iron 4.9mg 11.88mg 87%
Manganese 2.014mg 0.05mg 85%
Vitamin B1 1.163mg 0.19mg 81%
Vitamin B6 1.17mg 0.32mg 65%
Sodium 3mg 1500mg 65%
Phosphorus 644mg 356mg 41%
Zinc 5.05mg 0.95mg 37%
Fats 38.45g 17.9g 32%
Vitamin A 3µg 271µg 30%
Folate 160µg 50µg 28%
Calcium 78mg 275mg 20%
Protein 16.18g 24.6g 17%
Vitamin B2 0.415mg 0.62mg 16%
Vitamin D 0µg 2.9µg 15%
Potassium 687mg 181mg 15%
Vitamin D 0IU 117IU 15%
Vitamin B3 2.284mg 0.12mg 14%
Calories 517kcal 264kcal 13%
Vitamin E 1.89mg 13%
Magnesium 353mg 300mg 13%
Vitamin B5 4.03mg 3.5mg 11%
Carbs 34.29g 4g 10%
Saturated fat 3.682g 4.06g 2%
Vitamin K 0.6µg 1%
Monounsaturated fat 4.848g 4.631g 1%
Net carbs 34.29g 4g N/A
Tryptophan 0.183mg 0.323mg 0%
Threonine 0.586mg 1.263mg 0%
Isoleucine 0.717mg 1.035mg 0%
Leucine 1.154mg 2.133mg 0%
Lysine 0.534mg 1.834mg 0%
Methionine 0.284mg 0.646mg 0%
Phenylalanine 0.806mg 1.071mg 0%
Valine 1.025mg 1.263mg 0%
Histidine 0.452mg 0.649mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more FatsFats +114.8%
Contains more CarbsCarbs +757.3%
Contains more ProteinProtein +52%
Contains more WaterWater +745.2%
~equal in Other ~6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Caviar
0
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -9.3%
Contains more Poly. FatPolyunsaturated fat +281.1%
~equal in Monounsaturated fat ~4.631g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.